Square Pose

When going forward, the Square pose decompresses the Lower Spine and targets the Glutes and Thoraco Lumbar Fascia, a good external femoral rotation is necessary to perform the pose, but alternative are available.

Contraindications

Be cautious with your knees.If one of your knee is in the air come to a loose square by releasing the top leg forward and that will help the discomfort in the kneeMight either exacerbate or soothe the nerve in case of sciatica.

Help & Props

If you cannot get into the full square, come into a loose square and go forward.Rest the forearms and/or head on a bolster or a block if they are away from the floor

Timing

Three to five minutes

Releasing the pose

Bring the chest back up if leaning forward, release the top leg first, then unfold your legs and lay back in Savasana

Tips

This pose is one of the most efficient to target the Piriformis muscle, you can play with the angle of the torso to isolate this muscle and release the Sciatic nerve if you are suffering from Piriformis Syndrome.